Aug 23, 2019

Saturday Aug 24 2019

Part A

11 reps every round                                                
1 TTB + 10 Deadlifts    GP - 205/135   OP - 225/155   CP - 255/185            
2 TTB +  9  DL                                       
....                                                           
10 TTB + 1 DL

Part B


Not for Time                                                                                
50 DU's                                                
150ft farmer carry     GP - 40/25   OP - 50/35    CP - 60/45 per arm                                                                 
30 sec hollow hold                                                               
50 DU's                                                            
100ft FC                    GP - 50/35   OP - 70/50    CP - 80/60                                        
30 sec hollow hold                                        
50 DU's                                                        
50 ft FC                     GP - 70/50    OP - 100/70   CP - 106KB/80                            
30 sec hollow hold 

Aug 22, 2019

Friday Aug 23 2019

Part A

Every 2min x 7 - building slowly to a max of 80%                                                   
3 x 3 High hang snatch                                                                                                                                     
3 x 2 Hang snatch                                                                                                             
3 x 1 Snatch

Part B


On the 4min x 5                                           
15 Pull ups                                             
20/15cal row                                                        
7 Power snatch   GP - 115/75   OP - 135/95   CP - 155/115

Aug 21, 2019

Thursday Aug 22, 2019

Part A

4 x 4 Front squat 2,2,x,1 - heavier than last week

Part B


Squat therapy- 2 sets of front squat hold-20 sec at top in front rack - 20 sec at bottom

Part C


5 rounds                                                      
5/leg FR lunges      GP - 115/75    OP - 135/95    CP - 155/115                        
10 Narrow grip floor press  - same bar as lunges                                                              
5/leg  SA OH DB Step ups 40/25- Choose box height accordingly

Aug 20, 2019

Wednesday Aug 21, 2019

Part A

3 x 3 Pausing Tall Jerk- pause 2sec at forehead                                                     
4 x 2 Pausing Split jerk- pause 2sec on the dip                                                     
5 x 1 split Jerk- build to a heavy for the day

Part B


EMOM x 6   at 70%                                           
6 H squat cleans + 1 Push jerk                                                          
5 H squat cleans + 2  Push jerk                                                       
4 H squat cleans + 3 Push jerk                                                            
3 H squat cleans + 4 Push jerk                                                             
2 H squat cleans + 5 Push jerk                                                      
1 H squat cleans + 6 Push jerk

Part C


3 rounds                                                                        
400m run                                                             
15 Bar facing burpees                                   
3 rope climbs                                             
directly into                                                             
5 hang power cleans   GP - 135/95     OP - 155/115     CP - 185/135                
5 power cleans            GP - 145/105   OP - 165/125     CP - 195/145                      
5 squat cleans             GP - 155/115   OP - 175/135     CP - 205/155

Aug 19, 2019

Tuesday Aug 20 2019

Part A

Mobility hip flexor/int/ext rotators of hip

Part B


5min AMRAP                                             
5 HSPU                                                       
10 Tall WBS 20/14                                    

rest 3 min                                                

5min AMRAP                                              
5 TTB                                                                  
10 pistols                                                

rest 3min                                                               

5min AMRAP                                           
5 C2B                                                                
10 Box Jumps 24/20

Aug 18, 2019

Monday Aug 19 2019

Part A

Warm up deadlift to 75%

Part B


E3MOM  x 4                                            
6 Deadlifts                                                   
5 strict pull ups                                       
4 strict dips                                            
3  jumping transitions

Part C


Big Helen                                                    
3 rounds        

                                         
600m run                                                       
21 KBS 2/1.5p                                               
7 ring MU or 14 pull ups and 7 dips

Aug 16, 2019

Saturday Aug 17 2019

Part A

Team workout  - cardio together- reps you go, I go                                          
800m run- together                              
50 Deadlifts  115/75                                             
50 Front squats                                        
50 Sh2Oh                                                       
600m run                                                   
40 Deadlifts                                            
40 Front squats                                    
40 Sh2Oh                                                    
 400m run                                          
30 Deadlifts                                            
30 Front squats                                    
30 Sh2Oh

Part B


Not For Time                                                              
3 rounds                                                              
10 strict TTB  (get feet as high as possible above shoulders if you can't make bar contact)                                              
20 GHD                                                             
30 Abmat sit ups